Salmon and tilapia are extensively farmed. Trout and flounder have more or less escaped this fate mostly because they’re also often used for recreational fishing. Wild varieties of these fish are recommended because they are the ones least likely to be contaminated by industrial and household wastes that commonly pollute fresh and sea waters.

Dioxins, short for polychlorinated dibenzodioxins, are one of the more frequently identified. PCBs or polychlorinated biphenyl compounds are another. Both have been found to be high in farmed salmon. The presence of such pollutants in fish is certainly unfortunate as there are few other types of food that can present such an excellent protein profile. So to fully take advantage of the nutrition these types of fish offer, make sure you eat those that were caught in the wild rather than raised in a commercial fish farm.

Read further and discover the health benefits of wild salmon, trout, tilapia or flounder and why the Superhuman Food Pyramid strongly recommends you add this source of protein in your diet.

Wild Salmon, Trout, Tilapia or Flounder Benefits:

Here’s a list of the total proteins that each of these types of fish can provide. The following is based on filleted servings. The weight varies because of the natural size difference between these fish.

Salmon (154 grams) = 39.18 grams protein

Trout (143 g) = 32.18 g

Tilapia (87 g) = 22.78 g

Flounder (127 g) = 19.35 g

Fish protein contain all the essential amino acids and these four demonstrate the fact very well. Such amino acids that can only be derived from dietary sources differ in proportion for each fish. In all four however, lysine and leucine are consistently the most abundant. Lysine is crucial for normal growth as one of its functions is to help the body absorb calcium, a mineral that’s also rich in fish. Meanwhile, the importance of leucine is that it’s a major component of muscle protein. Studies have shown that intense strength exercises consume a lot of this nutrient. Thus food with more than ample amounts of leucine can be good dietary support during training periods.

Of the non-essential (meaning the body can produce it) amino acids present in these four types of fish, glutamic and aspartic acid appear to be plentiful. In the earlier article regarding the benefits of sardines, glutamic acid was mentioned as necessary for learning and memory. Aspartic acid also functions as a neurotransmitter and is important in various metabolic processes because other amino acids can be derived from it.

Salmon and trout are categorized as oily fish, which means they contain high amounts of beneficial polyunsaturated fatty acids such as omega-3. Tilapia and flounder also have these fats present but to a much lesser degree. Like some of the amino acids, the body doesn’t make this kind of fatty acid and is therefore only available from food. Essential proteins and fats are two nutrients that make fish an almost indispensible part of the human diet.

Wild Salmon, Trout, Tilapia or Flounder Practical Uses:

When purchasing any of these fish in the local wet market, there are several ways to tell if they’re fresh: (1) clear and bright eyes, (2) metallic and clean looking skin and scales, (3) bright red color under the gills, and a brine or fresh water smell. For fillets, check that the meat still has a vibrant color. There also shouldn’t be any stink. When you press the meat, any liquid that seeps out should be clear and the meat should still be springy enough that the indentation you made disappears.

Here are a few more tips that may help in preparing and cooking these fish:

Use a fillet knife if you plan to do the filleting yourself. Any kitchen knife of similar width and sharpness will also do. The rule of thumb is to go head-to-tail for small fish like tilapia and tail-to-head for big fish like salmon.

When baking fish you might want to put a separate pan with some water in the oven. This provides enough moist heat that will keep the fish tender and juicy. Be sure to set low to medium heat only. Sprinkling a generous amount of spices doesn’t just heighten the flavor but also protects the fish from excessive heat.

With a stovetop smoker, you can actually prepare smoked salmon or any other fish or meat right in your home kitchen. If such an appliance is unavailable, a sturdy heat resistant casserole with a lid and a grill that can fit in the pot can accomplish the same result.

In the next post, I’ll tell you the benefits of organic whey or casein protein powder that will help you in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the protein sources on Superhuman Food Pyramid:

If you have questions, comments or feedback about the benefits of wild salmon, trout, tilapia or flounder, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the benefits of wild salmon, trout, tilapia or flounder.

Author Bio: Ben Greenfield

Ben Greenfield is head coach of the Superhuman Coach Network, and an author, speaker and consultant. His blog is at http://www.bengreenfieldfitness.com and he can be hired for coaching at http://www.greenfieldfitnesssystems.com.

His credentials include:

Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA) Sports nutrition certification from the International Society of Sports Nutrition (ISSN) Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools Over 10 years experience in coaching professional, collegiate, and recreational athletes from all sports

Ben hosts the highly popular fitness, nutrition and wellness website at http://www.bengreenfieldfitness.com, which features blogs, podcasts, and product reviews from Ben. He is a frequent contributor to Triathlete magazine and LAVA magazine, Endurance Planet (http://www.enduranceplanet.com), the outdoor sports magazine OutThere Monthly and has been featured in WebMD, the Spokesman-Review, Inlander magazine, In-Health magazine, Fit-Pro magazine, PTontheNet, Prevention magazine, Women’s Running magazine, and Inside Triathlon magazine.

As a public speaker on fitness, nutrition, and training, Ben hosts one of the top ranked fitness podcasts in iTunes, the Get-Fit Guy (http://www.GetFitGuy.com), and has been a keynote lecturer at the Hawaii Ironman World Championships Medical Conference, the Coeur D’ Alene Ironman Medical Conference, USAT Art & Science of Coaching Symposium, Can-Fit-Pro Conference, Pilgrim’s Wellness Center Education Series, Fleet Feet Sports Endurance Sports Clinic and REI Nutrition Clinic. He sits on the board of directors for Tri-Fusion triathlon team, the Fellowship of Christian Athletes, and is the official coach for the YoungTri. As a triathlon coach and competitor, Ben competes at Ironman and Half-Ironman World Championships, holds a ranking as of USAT’s top ranked age grouper triathletes, and competes in 15-20 triathlons each year, both nationally and internationally.

Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.